[Training theory]The training of combine with anaerobic and aerobic exercise

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[Training theory]Anaerobic exercise mechanism of theory vol.2

training theory

onmywayexplore.com

2020.01.11

Mobilization of anaerobic exercise and muscle fiber

The ability of Short sprint(100m) genetically susceptible more than training, so it is FG fiber of congenital.

Even if kinds of sprint long sprint(400m) capability as more than short sprint(100m) by training, because of acquired.

100ｍ⇒　FG fiber

400m⇒FG fiber・FOG fiber

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The method of exercise intensity to conduct more than anaerobic threshold

Interval Training 「Anaerobic period 」

１）Purpose

To switch to aerobic exercise after conduct to training until limit by anaerobic exercise after that breath and circulatory function put into easy to get oxygen condition, and to repeat anaerobic exercise again.

It is to train persistence of speed for withstand high level of speed while enhance breath and circulatory.

２）Exercise intensity

・Exercise intensity slightly to reduce and number of times to increase when aerobic work ability to enhance.

75~85% of maximum speed

・Exercise intensity slightly to increase and number of times to reduce more than aerobic work ability when lactic acid resistance ability to enhance.

80~90% of maximum speed

３）Exercise range

It needs between 60 and 90sec so the range is between 200 and 400m.

※The range not over 90sec(600m)

Interval Training 「Aerobic period」

１）Purpose

Aerobic period is run slowly(jogging ) to down pace after anaerobic period.

The meaning of aerobic period is easy to get oxygen be in the condition for breath and circulatory function.

２）Exercise range and time

Anaerobic period time is between 30 and 90sec.

In case of 400m(anaerobic period) aerobic period is a half of it(200m).

Interval Training number of occurrence

Number of occurrence of anaerobic and aerobic period is generally between 8 and 10 times, and between 10 and 15 times for trainer.

It is guide to finish to training when speed down during anaerobic period.

Conclusion

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